By eating calcium-rich vegetarian foods, including leafy green vegetables such as broccoli and kale, white beans, fortified soymilks and juices, and a variety of fruits and vegetables, you can obtain all the calcium your body needs. But keeping your bones strong and avoiding osteoporosis depends on more than [just] calcium intake—you also need to keep calcium in your bones. Exercise and vitamin D help keep the calcium in your bones, while animal protein, excess salt and caffeine, and tobacco can cause calcium loss.

“An important fact to remember is that all natural diets, including purely vegetarian diets without a hint of dairy products, contain amounts of calcium that are above the threshold for meeting your nutritional needs….In fact, calcium deficiency caused by an insufficient amount of calcium in the diet is not known to occur in humans.” – Dr. John McDougall